Nov 12 – 21, 2018 – WOD

Didn’t get to the gym as much this time period … only three times.  I ran into some type of virus issue over the weekend so it derailed me quite a bit.

In any case, still primary doing some bro lifting during sessions.  I’m a bit too exhausted for HIIT sessions right now.

Workout A

  • DB Bench
  • DB Arnold Press
  • Pull ups
  • DB Row
  • DB Bicep Curl
  • DB Tricep Extensions
  • DB Lateral Raise

Workout B

  • Barbell strict press
  • DB Bench
  • DB Lateral Raise
  • DB Front Raise
  • DB Tricep Kickback
  • DB Fly

Workout C

  • Barbell Squat
  • Sumo Deadlift
  • Barbell Calf Raise

Nov 3-4, 2018 – WOD

It was a weekend after my first day of chemo (Friday), so it gave me a bit of an experimental timeframe to see how I felt working out.

Saturday – Nov 3
3 rounds:
1000m row
dead bug (very short hollow hold)
pull up bar hang

Sunday – Nov 4
3 rounds:
2000m row
straight leg deadlifts

Monday/Tues/Wed – slept in in the mornings.

Oct 11, 2018 – workouts this week

Feeling better by the week … I’ve only had a couple of digestive episodes and my gut/abdomen seem to be healing up quite nicely now.  My workouts this week below.

  • Walk to the gym (1.4km) at a brisk pace
  • Tabata (20s:10s), 8 rounds
    • Airsquats / DB Thrusters
    • Plank / Hollow holds (one leg resting, going easy on abdomen)
    • Lunges / Burpees (they’re a bit slow, but doable)
  • 4 Sets of bro lifting
    • Day 1
      • DB Curls
      • Tricep extensions
    • Day 2
      • Bench press / Behind the neck barbell strict press (done very slowly, rehabbing torn rotator cuff, yay)
      • DB Rows
      • Single leg DB deadlifts
  • Walk back to the house (2.6km) at a brisk pace

Peace and Love everyone!

Sep 29 – Oct 1, 2018 – Back in the gym

Post surgery, finally feeling like I can move without being in pain and also have less digestive issues, so can eat a little more.

Doctor’s orders are that I’m not supposed to pick anything up over the weight of a gallon of milk or so … so nothing more than 5 or 10 lbs (22 kgs).  So my first workouts are pretty much bodyweight.

  • Walk at 3.2 mph on an incline for 20 minutes
  • Tabata (20:10), 7 rounds
    • Airsquats
    • Plank
    • Lunges
  • 4 Sets of bro lifting
    • Day 1
      • DB Curls
      • Tricep extensions
    • Day 2
      • Behind the neck barbell strict press (done very slowly, rehabbing torn rotator cuff, yay)
      • DB Rows
  • Elliptical (10-15 minutes)

This will be the plan for the week, will switch it up next week hopefully some slightly heavier stuff 😉

Sep 4-6, 2018 – Recovery

OK, squats was a bit too much with the PCT. The pain in my abdomen (which I assume was directly related to the bracing required for squats and deads) was through the roof. To the point that Monday night (the workout was Monday morning) I could barely walk home, and when I got home, I collapsed in bed and didn’t move until the next day. The next day (Tuesday the 4th) wasn’t too much better. Lots of Tylenol was required throughout the day and night. By Wednesday (the 5th) the pain had subsided enough that I was walking about without constantly wincing. Now it’s Thursday (the 6th) and I’m almost completely recovered.

In the meantime I have been in communications with MD Anderson and was told their “workout” means “cardio”, not weightlifting. It’s funny how many definitions of working out there are 😉 So … I’ve learned my lesson and will be doing a bit more cardio until this tube is removed from my abdomen.

Today’s workout (Sep 6, 2018):

  • Walk home from work … (I know, maybe I’m taking it ‘too easy’?)


Sep 3, 2018 – Squats and some back

Welp, today was definitely a bit frustrating as there is nothing more definite than a barbell to tell you how much weaker you’ve gotten over a single month.  Definitely made me a bit morose.  At the same time, I’m telling myself “at least I’m doing something to try and hold the tide back a bit”.

Squats today.  I don’t need my shoulders for these and my incision and tube from the PTC doesn’t really get in the way.

  • Highbar squats – 9×8
  • Sumo deadlift – 8×8
  • Seated calf raise – 5×8
  • Leg extensions – 4×12
  • Leg curl – 4×12
  • Ab crunch machine – 4×8

Sep 1, 2018 – some liftin’

So, after the docs reviewsr my shoulder MRI, it looks like I’ve torn my left rotator cuff.  So, nothing like a few adversities to make things interesting!

Today I did a little bit of lifting to keep things interesting, but couldn’t do my normal routine due to the shoulders.  Also found out I’m super weak as well 🙁 … Due to the extreme inactivity and weight (muscle) loss.  Ugh.

  • 8×10 bench press
  • 4×12 assisted pull ups
  • 4×8 dumbbell rows
  • 4×12 dumbbell curls
  • 4×12 tricep push downs
  • 5×8 barbell shrugs
  • 4×10 butterfly machine
  • 8 round tabata on assault bike